When you wake up, your mind is both a blank canvas and a loaded paintball gun. There is the inner engineering for coming up with some of your most precious, clear, and creative ideas and there is the mess of all the things from yesterday’s playing in your brain (hate to break it to you, sweetheart, but 90% of your thoughts—unless you do things like Morning Pages are a replay of yesterday and will continue to be for your whole life). There is a need, therefore, to shoot all of your special colors at that blank paintball wall and see WTF comes up.

Enter: Morning Pages.

For great coaching, you’ll need check-in chats.

The two of you work hard to keep your eyes on your progress, together.

You do the work, she does the accountability, tough love, gentle love, guidance, revealing your blind spots. Until you are doing it on your own.

Transformation is a process, and if you aren’t frequently checking in that you are covering your bases and staying on your track, your progress will suffer.

Michael Pollan has a beautiful quote about the best way to approach eating: “Eat real food, not too much, mostly plants.”

My fitness approach is such: “move naturally, move frequently, and mostly overcome resistance.”

Read on to learn all about it and get the best results of your life.

You’ve heard of SMART goals, right?! Well, I got something different for ya today. START goals.

START is a new way to approach goal-getting behavior and mindset that puts building positive habits before the carrot. Start practicing START to positively change who you are as you move towards your targets.

If you are sick and tired enough of engaging in the habits that are stealing your precious vital energy, then you must change. Coaches orders. Read how to break the habit of being you here.

I felt inspired to take a very classic kids’ classroom exercise and apply it to the adult life of an athlete. The rose, the thorn, the bud, and the garden. How can you, as the adult version of yourself as an athlete, incorporate training in a well-balanced way?

When you meet the right people who are authentically there to help you, your healing will take place in moments or months.

You may know your body well — have paid crystal clear attention to it over its many gracious years, but you may not have fully accepted what it requires to thrive. Stop ignoring the answers and clues you hold within today. Start acknowledging self-awareness on the next tier in how you move, eat, breathe, and live.

At what time does it come? Do we wait until we’ve crossed some physical or proverbial finish line to dance, sing, and feel joy in our hearts? Or can we choose to celebrate in any moment?